* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves
required:Towel
optional:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Dumbbell, Seat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Rectus Abdominis, Adductors, Quadriceps, Abductors, Lower Back
required:Nothing
optional:Kettlebell, Barbell, Backpack, Fitness Mat, Dumbbell
level:Normal
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Glutes, Quadriceps
auxiliary muscles:Abductors, Lower Back
required:Nothing
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Adductors, Abductors
required:Nothing
optional:Exercise Ball, Bench, Seat, Weight Cuffs
level:Normal
type:Strength, Cardio
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Nothing
optional:Towel, Fitness Mat
level:Normal
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Adductors, Obliques
required:Nothing
optional:Backpack, Dumbbell, Fitness Mat, Kettlebell
level:Normal
type:Strength, Cardio
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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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